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Progressing from our the first instalment of Pistol Squat progressions it is important to ensure that you are able to complete the movements in part #1. The series of movements in the following progressions have added intensity and require greater flexibility, stability and strength as we work our way to completing a Full Pistol.
During the elevated pistol, you will stand on top of a box with one leg hanging off the side. As you squat down your free leg can dangle down below the box thus reducing the required hip flexion that is needed in the full pistol. As you increase capacity in this movement, progress down to a lower box which will increase the need for greater hip flexibility in the free leg.
This movement can also be assisted by a plate as a counterbalance forward.
This movement will add speed to the pistol and allow you to work on the bottom position without loading from the top down. Starting in a standing position, squat down bring your arms overhead, rolling onto your shoulders and the upper part of your back. As you begin to roll drive your toes up to the sky in front of you. To keep the momentum, it’s important not to bend at the hip or let your toes go beyond your head. When you begin to transfer your momentum forward think about pulling your nose down and hips up as if you were trying to continue into a forward roll. On the forward part of the movement look to do a quick sit-up and tuck as you drive your posting leg heel to your butt to create a fast rotation to your foot.
If you have trouble creating or maintain momentum through the movement, try holding onto a 10 or 15lbs plate in an Assisted Rolling Pistol.
We’re almost there! This progression will help to solve balance and/or mobility issues throughout the Pistol. The external load serves as a counterbalance as your center of mass shifts in weight. We have used this on and elevated surface and in the rolling Pistol. The Plate offers more assistance because the rotation of your torso helps reach your hip to end range of flexion sooner in the Pistol.
As you work through this progression and get better at it, you can reduce the weight to challenge your flexibility, stability and strength
These progressions will build the strength, balance, and body awareness required for completing a Pistol squat. In part 3 of our series we will provide some tools to use to increase your mobility and flexibility in the hips and ankles.
To develop the kipping Muscle-up, follow this progression. Note that it is important to be able to complete 7-10 strict pull-ups, 7-10 ring dips, 7-10 kipping pull-ups prior to working towards a kipping muscle-up .
Fasle grip will be our first key to developing the kipping muscle-up. The false grip is simply a way of grabbing the rings that places the wrist above the ring rather than below it. With the wrist above the ring, the transition into the dip becomes easier. We want to practice our ability to maintain the false grip as we move in and out of the hollow body and superman positions in kip.
The ability to generate power through hip extension is very important in a kipping muscle-up. This video shows how to practice the hip extension while holding a false grip. Note in the video how your arms will stay long until the hips have extended.
The turnover is the most challenging part of a muscle-up. This video shows how to practice the turnover using a resistance band. Speed is the key to this movement and you shift your weight from below to above the rings.
To develop the kipping pull-up, follow this progression. Note that it is important to be able to complete 3-5 strict pull-up prior to working towards a kipping pull-up.
Your ability to move in and out of a hollow body to superman position is key to the kipping pull-up. If you lack the stability or trunk control, your pull-up progression will start with the log rolls as shown in this video:
Maintaining active shoulders during your kip will ensure you are stable and effectively using your upperbody strength to execute the kipping pull-up. This video shows active shoulders prior to starting a kipping motion.
Combining what you’ve learned in video #1 and #2 culminates in a kip. Once you are able to keep active shoulders and move in and out of the hollow body and superman positions you will be ready to pull. Timing of the pull is crucial to successfully getting your chin over the bar. As shown in the video, when your wrist closes as you swing behind the bar, is your cue to pull.
Stringing kipping pull-ups together requires control of your body throughout the movement. Once you have successfully pulled yourself above the bar, it is important to push back and down to ensure you will maintain some speed.